Squat Snatch 3-2-2-1-1-1-1
Squat Snatch 3-2-2-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks
Alt EMOM 15 mins: Handstand Walks, Strict Pull-ups, and Hollow Rocks
Every 1 min for 15 mins, alternating between:
Handstand Walk, 30 secs
5 Strict Pull-ups
12 Hollow Rocks
* HS Walk practice for 30s. Scale to HS Hold for 30s, Supine Ring Rows or Negatives, and modified Hollow Rock
Hang Power Clean 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
Hang Power Clean 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Push Press 1RM
Push Press 1RM
Record your best Push Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
Front Squat 6-6-6
Front Squat 6-6-6
Front Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
Team WOD: FT: Partner Med Ball Runs, Partner Wall Balls, Power Cleans and Push Jerks
For time:
Partner Med Ball Run, 20/14 lbs, 400 m
50 Wall Ball (Partner)s, 20/14 lbs
50 Power Cleans, 115/75 lbs
50 Push Jerks, 115/75 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
50 Push Jerks, 115/75 lbs
50 Power Cleans, 115/75 lbs
50 Wall Ball (Partner)s, 20/14 lbs
Partner Med Ball Run, 20/14 lbs, 400 m
As a team of 2 complete for time. Runs must be done as a team, alternate work on the other movements (one works, one rests). Use mats.
Lifting: Deadlifts and Bent Over Rows
Lifting: Deadlifts and Bent Over Rows
Deadlift 5-5-5, using heaviest weight per set
Bent Over Barbell Row 10-10-10, using heaviest weight per set
* Alternate sets of DL and BOR
Push Press: 3RM
Push Press: 3RM
Record your best Push Press 3 rep max lift.
Only include the heaviest 3 rep, do not include sets prior to it.
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Weighted Strict Pull-up 5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
EMOM for 8 mins: Hang Power Snatches and Overhead Squats
EMOM for 8 mins: Hang Power Snatches and Overhead Squats
Every 1 min for 8 mins do:
2 Hang Power Snatches, pick load
1 Overhead Squat, pick load